Sport: When should you make your stretching?
Stretching must be made at least 24 hours after a sports session and are essential for recovery.In case of tensions in the body because of sport or stress, this session can be done at least once a week.
Why are stretching important for muscles?
Stretching is sometimes forgotten or neglected.However, they are very important because they make the muscle more powerful, prevent injury and aches, gain muscle amplitude and facilitate recovery.
Stretching makes it possible to make the muscles more elastic and maintain the mobility of the body, which contributes to the prevention of injuries and aches.
Regularly practice stretching sessions also promotes muscle amplitude.They will then allow, over time, to gain flexibility.
By relaxing the muscles and developing the amplitude of movements, stretching will facilitate recovery after a sports session.
The best stretches to do at home?
For this fifteen -minute stretching session, you will need a carpet, and an elastiband that will facilitate certain movements.If you do not have an elastiband, replace it with a fairly long fabric, like a scarf.
High body stretching
In this session, you will first stretch your upper body.Sitting in a suit, join your hands above your head, growing up and keeping your back straight.Release your arms at the expiration.Then place your forearms on the side and switch your other arm to the floor.Breathe deeply by going to get the floor with your hand.Then change aside.Then place your hands in front of you.Go find far ahead at the expiration, keeping your buttocks plate on the ground.Straighten your back, your cervical and your head slowly..
To stretch the trapezius, place your fingertips on your temple.Meanwhile, the opposite arm is released on the ground or the hand is placed in parallel with the ground.Close your eyes and relax the jaw and your eyebrows.Then place your hands on the back of the skull and at the expiration leave the weight of your hands to act, keeping your back straight.Then go to the other side.
The stretch of the shoulders is then carried out by grabbing his elbow, placing him against his chest and pulling it on the other side with each expiration, while keeping the low shoulders.
To stretch the biceps and the forearms, catch your hand, fingers downwards.Pull your hand at each expiration.
Then catch your elbow and place the behind your head, keeping your back straight and the chin raised.Press your elbow to stretch the triceps.Then, redo the same exercises by changing arms.
Stretching lower body
After stretching your upper body, it is time to switch to the lower body stretching.To stretch the hamstrings, lengthen your legs with your feet tips directed towards you.Go get your feet at the expiration.If you can do it, help yourself with your elastic or your fabric.Place the behind your feet and shoot at the expiration to stretch the back of the thighs and calves.
The stretching of the quadriceps is carried out by placing one leg in front of the other.Pull your knee backwards then peel off the foot to the ground to bring your heel back to the buttock.The other hand allows you to support the ground.Then switch the basin forward.Don't forget to synchronize your breathing.Then change legs.
Lie on your back to stretch the lumbar, then bring the knees back to the chest and place your arms on the floor, the handed palms towards the ceiling.Turn the two legs and your head to the side opposite to the expiration, keeping the shoulder blades on the ground.Breathe deeply and release your shoulders and heads before changing sides.
To stretch the thighs and glutes, stretch the left leg on the ground and bring your right knee back to the chest.Then bend the left leg, the foot flat and stretch the right leg to the ceiling, head tip towards you to catch the back of your thigh and bring it back to you at each expiration.If you have trouble, place your elastic behind your foot.Then release.Place the foot of the stretched leg on the opposite knee.Catch the back of the thigh to bring it to you at the expiration.To accentuate the hip rotation, push your right knee with your right hand.Then do the same on the other side.
For adductors, join your feet and spread your knees then catch the inside of your ankles by placing your elbows on your thighs.Spread your knees with each expiration with your elbows then release.A knee in each of your hands, take momentum to straighten yourself in a sitting position.Then place yourself on your feet tips then stretch your legs and unroll your spine gently entering your head.
